Movement 1 – 1-10 Bar Dips
Movement 2 – 1 Heavy Deadlift
Pick reps you can maintain on the bar dip. For the Deadlift start around 75-80% of your 1RM and climb as deemed fit.
B. MetCon (Time)
25-20-15-10-5
Kettlebell Swings (70/53)
5-10-15-20-25
Burpees
C. Core (Partner) x 8 minutes
Partner 1: 15 AbMat Sit-Ups
Partner 2: Plank Hold
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